Kettlebells have seen a resurgence in the fitness world, and now every celeb worth their Hollywood contract is swinging a kettlebell to get into shape for their latest role. These hunks of metal promote all-round fitness, strength, explosiveness, flexibility, endurance and weight loss. If you’re yet to include this fitness fiend in your workout, don’t worry, because we’ve asked SHAPE Personal Trainer of the Year and co-founder of Platform 3 fitness, Omar Al Duri to put together a plan for you. The first thing you need to do is choose the right kettlebell for your workout. “If it is too light you won’t get the required resistance to make the workout effective, and if it is too heavy it may add strain to your body,” says Omar. Kettlebells come in different weights from 4kg to 36kg. “I’d recommend you get a double set,” adds Omar. Need to be persuaded any more? Then just look at this month’s fitness model and ‘bell queen Hanan Wehbi.
How it works: Do each movement in order. Do this three times a week.
You'll need: An 8kg kettlebell.
1. Kettlebell Swing
Pick up a kettlebell with both hands, keeping your knees slightly bent, your back arched, your head up and your weight on your heels. Swing the bell back between your legs observing how your weight remains on the heels and your shins are vertical. You should feel the kettlebell is pulling you backward and loading the weight on your hamstrings. Do three sets, 15 to 20 reps.
2. Kettlebell Clean
The Clean draws its name from the requirement to bring the weight to your shoulders in one clean movement. Pick the kettlebell off the floor the same way you would with a swing (using one arm) and before it reaches its destination dip your knees and get your weight under the kettlebell. Do three sets, 15 to 20 reps.
3. Kettlebell Snatch
Stand over a kettlebell, your feet shoulder-width apart, your weight on your heels pushing your butt out with a slight bend in your knees. Reach for the bell with one hand, the arm straight while keeping the other hand by your thigh. Swing the bell back and whip it straight overhead in one clean movement. Dip under the kettlebell as it’s flipping over the wrist. Absorb the shock the same way you did for the Cleans. Make sure the weight is controlled at all times as you are using that resistance to work your muscles. The kettlebell is then overhead and on the other side of the wrist in a static hold position. Lower to the shoulders and revert back to starting position. Do three sets, 15 to 20 reps.
4. Under The Leg Pass
This move is really good for core and hip mobility and it uses momentum. Lift the kettlebell and start passing it from hand to hand between and around your legs in circles and eights. Note the weight stays mostly on your heels. Control breathing in synch with the weight transfer establishing a rhythm when performing the exercise. Do three sets, 15 to 20 reps.
Here is an exercise for a powerful and flexible waist, back and hips. Elevate the kettlebell overhead and kick your hip to the side. Keep your right knee locked and try to maintain as much weight as possible on the right leg throughout the stretch. Try to keep legs straight to also help improve flexibility keeping your eye on the kettlebell and your opposite hand on the floor. Do three sets, 15 to 20 reps.